WOD: 25/04/2017

Warm Up/ Mobilise Strength: Bulgarian Split Squat Every 2 Minutes: 6 – 6 – 6 – 6 /Each Leg *Maintain Weight Throughout* MetCon: For Total Reps A: Tabata  Cal Row REST 90sec B: Tabata  Box Jump – 20/24″ REST 90sec C: Tabata  Cal Assault Bike REST 90sec D: Tabata  Alternating …

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WOD: 24/04/2017

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Bench Press Every 90sec: 5 – 5 – 3 – 3 – 1 – 1 *Build weight throughout* B: Strict Pull Ups 3 Rounds: – Max Unbroken Strict Pull Up – Rest 60sec MetCon: For Time Buy In: 100 Double Unders …

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WOD: 21/04/2017

Warm Up/ Mobilise Skill: Kipping/ Double Unders  Kipping Technique Double Under Technique HERO WOD: ‘Meiktila’ AMRAP: 20 Minutes  10 Pull Ups 40 Air Squats 80 Double Unders – 2:1 Single Skips

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WOD: 20/04/2017

Warm Up/ Mobilise Strength: Front Squat/ Strict Press EMOM: 10 Minutes Minute 1: 3 x Front Squat Minute 2: 5 x Strict Press *Maintain Weight Throughout* MetCon: For Total Reps AFAP: 6 Minutes (3,3,6,6,9,9 etc)  Thrusters – 20/30 Bar Over Burpees

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WOD: 19/04/2017

Warm Up/ Mobilise Weightlifting: Power Clean Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build to a 5RM Touch & Go* Accessory: EMOM: 15 Minutes 1: 10m Double KB OH Lunge Walk – 8/16 2: 10 Strict Toes To Bar 3: 100m Farmers Walk – 24/32 …

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WOD: 18/04/2017

Warm Up/ Mobilise Strength: Overhead Squat Every 90sec: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 *Build Weight if competent, maintain if not* *empahisis on form before load* MetCon: ‘Viking Kelly’ 3 Rounds for time:  20 Cal Row 20 Box Jump/ Step Up …

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WOD: 14/04/2017

Warm Up/ Mobilise Hero WOD: ‘JIMMY’ AMRAP: 30 Minutes – 5 Deadlift – 90/120 – 7 Pull Ups – 9 Press Ups  

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WOD: 13/04/2017

Warm Up/ Mobilise Strength: Front Squat Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 *Build weight throughout* MetCon: For Time  1000m Row 100 Double Unders – 2:1 Single Unders 100 Box Over – 20/24″ Time Cap: 20 Minutes

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WOD: 12/04/2017

Warm Up/ Mobilise Bergener Warm Up Weightlifting: Snatch A: 12 Minutes to establish a heavy single B: Snatch Pull Every 90sec: 4 – 4 – 4 @ 105% of heavy single C: Barbell Good Morning 10 – 10 – 10 AHAP

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WOD: 11/04/2017

Warm Up/ Mobilise Strength: Bench Press/ Pull Ups A: Bench Press Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintaining weight throughout* B: Strict Pull Ups 3 Rounds:  Max Effort Rest 1 Minute MetCon: For Time 30 – 20 – 10:  Alternating Front Rack Lunge – …

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